Ellis Aquatics Pre-Senior Workout Training

Monday - Anaerobic Sprinting & Hypoxic Main Focus Points: Breakouts Underwater Kicking Breathing Patterns Tempo Rates Stroke development Developing the mindset to train 70% Stroke work, either Butterfly, Backstroke, or Breaststroke. 30% Freestyle stroke work, predominately breathing patterns. Tuesday - Aerobic Endurance for Mid-distance Free Main Focus Points: Applied Breakouts Sustainable splits for 200's+. Breathing Patterns Distance per stroke (DPS) Developing the ability to train 70% Freestyle stroke work 30% Individual Medley stroke work, predominately drill. Wednesday - Lactate Threshold Sprinting Main Focus Points: Turns and Transitions Breakouts from Turns Underwater Kicking, or pull-downs Being comfortable with being uncomfortable 70% Stroke work, either Butterfly, Backstroke, or Breaststroke. 30% Freestyle stroke work. Thursday - Aerobic Endurance for the Individual Medley Main Focus Points: IM, with focus on Turns and Transitions Negative Splitting 400 IM / Building within the 100. Kicking Speed & Endurance Being confident in training 70% Individual Medley Work. 30% Freestyle stroke work. Friday - Wild Card Day Coaches Pick of either aerobic or anaerobic work Main Focus Points: Starts and Breakouts Tempo Rates or DPS Developing the ability to race 70% Stroke work, either Butterfly, Backstroke, or Breaststroke. 30% Freestyle stroke work. Saturday - Station Work Main Focus Points: Resistance Work & Getting a feel for the water Dive & Turn Stations 50% Resistance work: buckets, 25y cords, short cords. 25% Core Work/Fly Kicks. 25% Skill work.

Interesting Articles: The Fifth Stroke: Dolphin Kicking Breathing in Butterfly Underwater Kicking in Backstroke Dolphin Kicking Interesting Articles: Six-beat kicking a distance race Kicking in Freestyle Videos Color Charts & Heart Rates Interesting Articles: Sprint Salo Freestyle Tempo Rates Tips for swimming Butterfly Interesting Articles: Capactiy Training in Age Group Swimmers Power vs Efficiency Interesting Articles: Mental Tips for Sprinters Evolution of Butterfly - History